Iron Hero FitCast

Episode Summary:

You should workout twice per week if... You should workout five times per week if... What does your number of workouts per week say about you?

Who Is This Episode For:

Maybe you're a beginner and you want to start off smartly. Maybe you're more advanced but are hitting plateaus. Either way, here are some things that you might find that fit you a bit better.

Key Moments:

1. Prioritizing yourself
2. What 2 sessions per week says about you
3. What 3 sessions per week says about you
4. What 4 sessions per week says about you
5. What 5 sessions per week says about you

Episode Summary:

Avoiding burnout is vital in maintaining the long-term changes you are searching for (and working for). Here are 3 things that you should avoid and what to do about them if you're already doing them!

Who Is This Episode For:

This is for all. You are not immune to burnout even, and sometimes especially, if you're an experienced trainee. If you've been working out for 3 months, 3 years, or 3 decades... consider these things.

Key Moments:

1. The 3 things to avoid to stave off burnout
2. The 3 things you can employ to keep your results long-term
3. What a professional is actually here to do
4. If nothing else...

Episode Summary:

We take 10 of the most commonly asked fitness/nutrition related questions and we answer them. Have you asked one of these before?

Who Is This Episode For:

You might think you need to be a beginner for these. Not at all! As an intermediate or advanced person, you might have made these mistakes before. I know we have!

Key Moments:

1. "How do I get started with working out?"
2. "What's the best type of exercise for losing weight?"
3. "How long should my workouts be?"
4. "How often should I workout each week?"
5. "Should I do cardio or strength first?"
6. "How do I avoid gettin bored with workouts?"
7. "How do I stay motivated to workout?"
8. "What should I eat before/after a workout?"
9. "How long will it take for me to see results?"
10. "What's the best way to recover from a workout or a week of workouts?"

Episode Summary:

Ask 5 people and you'll get 5 different answers on what the ideal training schedule is. There's a lot that goes into it but let's investigate.

Who Is This Episode For:

New to training? This is for you. Intermediate? For sure! Advanced. You'll get something out of this too.

Key Moments:

• For your consideration
• Big picture suggestions
• Myth busting
• Tracking + is your current training working?
• Commit + move forward

Episode Summary:

Are you an excuse maker? Are you a complainer? Here are some things to think about and some actions to take to make good on your goals in 2025!

Who Is This Episode For:

The New Year just passed. This means resolutions. This means "National Quitter's Day." This means if you've struggled with achieving your health and fitness goals, this episode is for you.

Key Moments:

• Just a preface
• Life is hard, you don't have to remind me
• Training is hard, so what do you do about it?
• Acknowledge
• Prioritize
• Who are you spending time with?
• Focus
• What is your boulder?
• Brain dump
• Take action. Period

Episode Summary:

IL is a good energy to have around, he works hard, and he gives people just the appropriate amount of [fun] grief to make it fun! Tune in and hear from one of our amazing clients!

Who Is This Episode For:

This episode is two people -- first, the individual who has been on the cusp of trying something new to better themselves. Second, for the individual who needs another kick in the butt to see the results you're working for!

Key Moments:

• Almost 2 years + banter
• "What brought you here?"
• The tangible results + FOMO
• "Did you have any fear about coming into a CrossFit gym?"
• "Jason the great!"
• Getting compliments for results of his hard work or getting tired of hearing about CrossFit?
• How to live longer
• "It's not easy otherwise everybody would be doing it"

Episode Summary:

You are leaving results on the table if you are not tracking your workouts. In today's discussion, we are going to dive into why you should track your workouts, how they optimize the results of your efforts, and why you're stunting your progress if you don't.

Key Moments:

• Bodybuilding, powerlifting, Olympic weightlifting, CrossFit, whatever...
• Here's why you're stunting your progress
• Tracking helps by...
• "I just like to workout. Working out is my favorite so I don't need to track anything"

Episode Summary:

Pat E has been one of our OG members. He is hard working, goofy, and so fun to be around. Take a few minutes and listen in on his story and

Key Moments:

• When did you start CrossFit? And why did you get started in the first place?
• "Just try it..."
• Where did the Iron Hero CrossFit logo come from?!
• Scaling up + FOMO
• "I didn't want to take any medication..."
• "It gets in your blood and you really want to do it"
• Did you know he's 70?
• Look ahead or be surprised with the workout?
• "I have to learn how to swim before I take swim lessons?"

Episode Summary:

Today we're discussing injury, working out, and why you should continue to work out in spite of It. After 25+ years of working out, I've had my fair share of problems and have thoughts to share with you!

Key Moments:

• "I stayed at a Holiday Inn Express last night"
• My experience + my recoveries
• Why injuries happen
• Is the training environment safe?
• Physical vs psychological pain
• Why you shouldn't stop training
• Debunking ice as a recovery modality
• Who do you see if you need an expert's help?

Episode Summary:

Today we're talking beginner mistakes. Now, the title says "beginner" but sometimes I make these mistakes. Then again, I might still be a beginner. Here are things to avoid and the solutions to improve them and get to your goals more efficiently.

Key Moments:

• The warm up + the cooldown
• Weight vs form
• Overtraining vs under recovering
• Realistic vs unrealistic goals
• The common mantra for the masses
• Are you dehydrated?
• Stress management
• Who should you compare yourself to?